Sesame vs. Spelt — In-Depth Nutrition Comparison
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The main differences between sesame and spelt
- Spelt contains less copper, iron, calcium, magnesium, phosphorus, manganese, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
- Daily need coverage for copper for sesame is 430% higher.
- Spelt has 98 times less calcium than sesame. Sesame has 975mg of calcium, while spelt has 10mg.
Food types used in this article are Seeds, sesame seeds, whole, dried and Spelt, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +616.3% |
| Contains more CalciumCalcium | +9650% |
| Contains more PotassiumPotassium | +227.3% |
| Contains more IronIron | +771.3% |
| Contains more CopperCopper | +1798.6% |
| Contains more ZincZinc | +520% |
| Contains more PhosphorusPhosphorus | +319.3% |
| Contains more ManganeseManganese | +125.5% |
| Contains more SeleniumSelenium | +760% |
| Contains less SodiumSodium | -54.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +668% |
| Contains more Vitamin B2Vitamin B2 | +723.3% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +887.5% |
| Contains more FolateFolate | +646.2% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.215mg | 430% |
| Iron | 14.55mg | 1.67mg | 161% |
| Polyunsaturated fat | 21.773g | 145% | |
| Calcium | 975mg | 10mg | 97% |
| Fats | 49.67g | 0.85g | 75% |
| Magnesium | 351mg | 49mg | 72% |
| Phosphorus | 629mg | 150mg | 68% |
| Manganese | 2.46mg | 1.091mg | 60% |
| Zinc | 7.75mg | 1.25mg | 59% |
| Vitamin B1 | 0.791mg | 0.103mg | 57% |
| Vitamin B6 | 0.79mg | 0.08mg | 55% |
| Selenium | 34.4µg | 4µg | 55% |
| Monounsaturated fat | 18.759g | 47% | |
| Saturated fat | 6.957g | 32% | |
| Fiber | 11.8g | 3.9g | 32% |
| Protein | 17.73g | 5.5g | 24% |
| Calories | 573kcal | 127kcal | 22% |
| Folate | 97µg | 13µg | 21% |
| Vitamin B2 | 0.247mg | 0.03mg | 17% |
| Vitamin B3 | 4.515mg | 2.57mg | 12% |
| Potassium | 468mg | 143mg | 10% |
| Starch | 19.57g | 8% | |
| Choline | 25.6mg | 5% | |
| Carbs | 23.45g | 26.44g | 1% |
| Vitamin B5 | 0.05mg | 1% | |
| Net carbs | 11.65g | 22.54g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 11mg | 5mg | 0% |
| Vitamin E | 0.25mg | 0.26mg | 0% |
| Tryptophan | 0.388mg | 0% | |
| Threonine | 0.736mg | 0% | |
| Isoleucine | 0.763mg | 0% | |
| Leucine | 1.358mg | 0% | |
| Lysine | 0.569mg | 0% | |
| Methionine | 0.586mg | 0% | |
| Phenylalanine | 0.94mg | 0% | |
| Valine | 0.99mg | 0% | |
| Histidine | 0.522mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +5743.5% |
| Contains more OtherOther | +586.2% |
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +1319.2% |
